How can you reverse pre-diabetes naturally?

A series of signs and symptoms such as fatigue or weight gain precede the onset of type 2 diabetes. This is called pre-diabetes. One of the most significant signs of this condition is a blood glucose level that is above normal, but below the level indicative of diabetes (i.e. between 1 and 1.26 g/L). This makes it increasingly difficult for the body to lower the blood sugar level. Unlike diabetes, pre-diabetes is reversible. A strategy can then be adopted to return to a ‘normal’ situation and prevent the onset of diabetes. We take stock of the different methods for reversing prediabetes naturally.

Foods that should be favoured

One of the main factors in pre-diabetes is poor nutrition, so this should be addressed as a priority.

To achieve this, it is essential to choose foods with a low glycaemic index, where sugars are released slowly into the bloodstream. This avoids a blood sugar spike, which often causes the body to react less effectively. These can be vegetables, whole grains (rye or spelt flour) or pulses.

Similarly, eating fish helps restore insulin sensitivity and thus lower blood sugar levels. This is possible thanks to the fatty acids and omega-3 found in large quantities in sardines, herring, mackerel, tuna and salmon. These omega-3s are also found in certain vegetable oils, such as flaxseed or walnut oil.

Consumption of prebiotics (artichoke, leek, etc.) strengthens the intestinal flora and reduces the absorption of sugar in the body during digestion.

Avoid consumption of certain food products

Along the same lines, it is obviously important to avoid certain foods that are too high in sugar or calories, such as potatoes, white wheat flour and certain vegetables (cooked carrots or parsnips for example), etc.

The main enemies of controlled blood sugar levels are industrially processed foods and “junk food”, such as burgers and pizzas from fast-food chains or ready meals for reheating at home. All contain sugar derivatives (corn syrup, glucose syrup, etc.) that are particularly harmful to the liver and pancreas.

In the same way, it will be necessary to reduce the consumption of certain dietary fats (omega-6, animal fats) and avoid “hidden” sugars (e.g. in sauces).

Move and lose weight

Pre-diabetes is, in a way, the result of a vicious circle of high blood sugar levels. In simple terms, when the pancreas is asked to produce insulin too often, it becomes exhausted and less efficient. The liver then takes over and stores the glucose where it can, in the form of abdominal and visceral fat. These kinds of fat have been shown to be more resistant to insulin than other fats and are more likely to lead to cardiovascular disease and type 2 diabetes in the long term.

These then maintain insulin resistance, which contributes to a further increase in blood sugar levels and maintains this vicious circle.

That means it is crucial to eliminate this abdominal fat. Regular physical activity, such as walking, swimming or cycling, helps to ‘burn’ glucose from the blood, reduce the amount of fat in the body and make the muscles more sensitive to insulin.

Several studies have shown that losing 5-7% of abdominal fat can reduce the chances of developing diabetes by 50%.

Stop smoking, avoid alcohol and reduce stress

Tobacco and alcohol are endogenous factors that have been clearly identified as aggravating factors in pre-diabetes. The nicotine in tobacco reduces the effectiveness of insulin, while the sugar in alcohol tends to raise the body’s blood sugar.

Stress also causes the release of hormones such as adrenaline and cortisol, which can contribute to insulin resistance. Reducing situations linked to stress, or knowing how to manage it, can have a positive effect on your pre-diabetes.

Drink lots of water

Urination is an effective way to get rid of toxins in the body. To reverse pre-diabetes, avoiding sugary drinks and drinking water instead would help to regulate blood glucose levels. So it is perfectly possible to reverse the trend and treat prediabetes with completely natural methods. This means adopting a healthy diet, regular physical activity and a healthy lifestyle.

https://www.joslin.org/find-an-expert/osama-hamdy
https://www.diabete.qc.ca/en/understand-diabetes/all-about-diabetes/types-of-diabetes/prediabetes/
https://www.diabete.qc.ca/en/living-with-diabetes/diet/food-and-nutrients/les-acides-gras-omega3/
https://www.diabete.qc.ca/en/living-with-diabetes/diet/